Nutrition Guide

I’m posting this info. for Don who requested it, but it’s a good plan for anyone who’s got the desire to try. The P90X nutrition plan is as follows:

Phase I: Fat Shredder – Days 1-28
Phase II: Energy Booster – Days 29-56
Phase III: Endurance Maximizer – Days 57-90

Body Fat Range Targets
For Men: Fit – 14-17%  Athlete – 10-13%  Elite Athlete – 4-9%
For Women: Fit – 21-24%  Athlete – 16-20%  Elite Athlete – 12-15%
Measure Body Fat at start of program and at the end of each phase to measure progress

Determining Your Nutrition Level
1. Calculate your RMR
   Your Body Weight x 10 = RMR
2. Calculate your Daily Activity Burn
   RMR x 20% = DAB
3. Calculate your Energy Amount
   RMR + DAB = EA

Nutrition Level Chart
EA = 1800-2399 = Level I 1800 calories per day
EA = 2400-2999 = Level II 2400 calories per day
EA = 3000+ = Level III 3000 calories per day

Macronutrient Goals in Each Phase
Phase I – Protein 50%, Carbs 30%, Fat 20%
Phase II – Protein 40%, Carbs 40%, Fat 20%
Phase III – Protein 20%, Carbs 60%, Fat 20%

Customizing the Phases
Phase I – Can be extended if you feel you need to drop more body fat, but still have enough energy to do workouts. Can be shortened if your body fat is already low or you aren’t getting enough energy for workouts.
Phase II – Can be extended if you feel you are doing well in this phase and want to keep going.
Phase III – Optional phase for those who really want to push to the limit. It is recommended, however, that everyone try this phase at some point.

Phase I Fat Shredder Portion Plan

Level I Portions
Proteins – 5
Dairy – 2
Fruits – 1
Vegetables – 2
Fats – 1
Carbs – 1
Condiments – 1
Snacks – 1 Single
P90X Recovery Drink – 1
P90X Protein Bar – 1

Level II Portions
Proteins – 7
Dairy – 3
Fruit – 1
Vegetables – 4
Fats – 1
Carbs – 1
Condiments – 2
Snacks – 1 Double
P90X Recovery Drink – 1
P90X Protein Bar – 1

Level III Portions
Proteins – 9
Dairy – 4
Fruit – 2
Vegetables – 4
Fats – 1
Carbs – 1
Condiments – 2
Snacks – 2 Doubles
P90X Recovery Drink – 1
P90X Protein Bar – 1

Phase II Energy Booster Portion Plan

Level I Portions
Proteins – 4
Dairy – 2
Fruit – 1
Vegetables – 2
Fats – 1
Carbs – 2
Condiments – 1
Snacks – 1 Single
Recovery Drink – 1
Protein Bar – 1

Level II Portions
Proteins – 6
Dairy – 2
Fruit – 1
Vegetables – 3
Fats – 1
Carbs – 3
Condiments – 1.5
Snacks – 1 Double
Recovery Drink – 1
Protein Bar – 1

Level III Portions
Proteins – 8
Dairy – 2
Fruit – 2
Vegetables- 3
Fats – 1
Carbs – 3
Condiments – 3
Snacks – 1 Double, 1 Single
Recovery Drink – 1
Protein Bar – 1

Phase III Endurance Maximizer Portion Plan

Level I Portions
Proteins – 2
Dairy – 1
Fruit – 2
Vegetables – 2
Fats – 1
Carbs – 3
Condiments – 2
Snacks – 2 Singles
Recovery Drink – 1

Level II Portions
Proteins – 3
Dairy – 1
Fruit – 3
Vegetables – 3
Fats – 1
Carbs – 4
Condiments – 3
Snacks – 1 Double, 1 Single
Recovery Drink – 1

Level III Portions
Protein – 4
Dairy – 1
Fruit – 3
Vegetables – 4
Fats – 1
Carbs – 5
Condiments – 4
Snacks – 1 Double, 2 Singles
Recovery Drink – 1

Portion Plan Foods (the same for all phases and levels except snacks)

Fats
1 tbsp = 120 calories = 1 serving
Olives, avocado, canola oil, olive oil, flaxseed oil

Proteins
100 calories per serving
– 3 oz. chicken or turkey breast
– 6 egg whites
– 3 oz. fish or shellfish
– 3 oz. fat free ham slices
– 3 oz. pork tenderloin
– 1/3 cup protein powder
– 3 oz. red meat, lean
– 1 soy burger
– 5 soy slices
– 3 oz. tofu
– 3 oz. tuna
– 2 slices turkey bacon
– 1 veggie burger
– 1 veggie dog

Carbohydrates
200 calories per serving
– 1 medium whole wheat bagel
– 1 cup baked beans
– 1 cup beans (black, kidney, etc)
– 1 2.5 oz. bran muffin
– 2 slices bread (whole wheat, rye, pumpernickel)
– 1 cup whole grain cereal
– 1 cup couscous
– 12 crackers
– 2 english muffins
– 1 cup hummus
– 1 cup lentils
– 1 cup oatmeal
– 3 3.6 oz. pancakes
– 1 cup pasta or noodles
– 1 large whole wheat pita
– 1 potato (2″x4-3/4″)
– 1 cup quinoa
– 1 cup lowfat refried beans
– 1 cup brown or wild rice
– 1 medium sweet potato
– 3 corn tortillas
– 1 large whole wheat tortilla
– 2 whole wheat waffles
– 1 cup wheat berries

Dairy Products
120 calories per serving
– 1.5 oz. low fat cheese
– 1 oz. 1% cottage cheese
– 1.5 oz. feta cheese
– 1.5 oz. semisoft goat cheese
– 1.5 oz. part skim mozzarella
– 3 oz. parmesan cheese
– 8 oz. skim milk
– 1.5 oz. soy cheese
– 8 oz. soy milk
– 8 oz. nonfat plain yogurt

Fruits
100 calories per serving
– 1 medium apple
– 1 cup apricots
– 1 medium banana
– 1/4 medium cantaloupe
– 1 cup cherries
– 1 oz. dried fruit
– 6 oz. fresh squeezed juice
– 1 medium grapefruit
– 1 cup grapes
– 1 cup kiwi
– 1/3 medium mango
– 1 medium nectarine
– 1 large orange
– 1/2 papaya
– 1 medium peach
– 1 medium pear
– 1 cup raspberries, blueberries, or blackberries
– 2 cups sliced strawberries
– 1 medium tangerine
– 1 cup watermelon

Vegetables
50 calories per serving
1 cup of cooked veggies, veggie juice, or veggie soup
2 cups of leafy greens
– Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.

Condiments
2 tbsp = 50 calories = 1 serving
Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

Snacks
Single Serving Snack = 100 calories
Double Serving Snack = 200 calories

Singles (Phase I)
– 1 oz. lowfat cheese
– 8 oz. 1% cottage cheese
– 1 oz. dried fruit
– 1 frozen fruit bar
– 8 oz. fruit sorbet
– 12 mini rice cakes
– 4 oz. nonfat frozen yogurt
– 1/2 Protein Bar
– 1 tbsp peanut butter w/celery sticks
– 2 oz. soy nuts
– 1.5 oz. string cheese
– 1 oz. turkey jerky
– 8 oz. nonfat plain yogurt

Doubles
– 12 oz. 1% cottage cheese
– 1 oz. nuts (almonds, cashews, pecans, pistachios)
– 12-16 oz. Recovery drink
– 1 Protein Bar
– 4 oz. soy nuts
– 3 oz. string cheese
– 2 oz. turkey jerky

Singles (Phase II)
– 8 oz. 1% cottage cheese
– 1 oz. dried fruit
– 1/2 Protein Bar
– 1 tbsp. peanut butter w/celery
– 3 cups light popcorn
– 1 large sourdough pretzel
– 2 oz. soy nuts
– 1.5 oz. string cheese
– 1 oz. turkey jerky
– 8 oz. nonfat plain yogurt

Doubles
– 1 oz. lowfat cheese with 6 crackers
– 12 oz. 1% cottage cheese
– 4 tbsp hummus with carrot sticks
– 1 oz. nuts
– 1 Protein Bar
– 12-16 oz. Recovery Drink
– 4 oz. soy nuts
– 3 oz. string cheese
– 2 oz. turkey jerky
– 8 oz. nonfat fruit flavored yogurt

Singles (Phase III)
– 1 oz. dried fruit
– 3 Fig Newtons
– 1 frozen fruit bar
– 1 medium piece fruit
– 8 oz. fruit sorbet
– 12 mini rice cakes
– 4 oz. nonfat frozen yogurt
– 1 tbsp peanut butter w/celery
– 1 oz. pita chip
– 3 cups light popcorn
– 1 large sourdough pretzel
– 2 oz. soy nuts
– 1.5 oz. string cheese
– 1 oz. lowfat tortilla chips
– 8 oz. nonfat plain yogurt

Doubles
– 4 tbsp bean dip with 1 oz. chips
– 1 oz. lowfat cheese with 6 crackers
– 4 tbsp hummus with carrot sticks
– 1 oz. nuts
– 1 Protein Bar
– 12-16 oz. Recovery Drink
– 4 oz. soy nuts
– 3 oz. string cheese
– 8 oz. nonfat fruit flavored yogurt

This is the bare bones of the plan. There was other stuff included which I do not have the time or space to add. What I listed here is the vital stuff and should be sufficient to do the plan properly. I’ve done it before, and it has worked along with the p90x workouts. Fair warning, though, for anyone who doesn’t like to track, measure, and manage every little thing that goes into their mouth. Cuz that’s what this plan is all about. Knowing what to eat, how much, and in what combinations. It also requires planning. But in the end it is worth it. Good luck.